1. Clean and Press

Minute: 0:00-1:00

a. Stand with feet shoulder-width apart and place a 5-pound dumbbell on the floor near each foot. Squat, bringing the dumbbells to the outside of your knees, palms down.

b. Stand, bringing the dumbbells to your hips, then raise the weights through your shoulders and overhead. Lower and repeat for 60 seconds.

2. Side Lunge and Row

Minute: 1:00-2:00

Targets back, butt, legs

Stand with feet shoulder-width apart, holding a pair of 5-pound dumbbells at your sides. Take a big step out to the right with your right foot, bending right knee 90 degrees while keeping left leg straight. Draw your left elbow straight up, keeping arm close to side and butt tight. Return to start and repeat for 30 seconds; switch sides.

4. Push-Up Plus

Minute: 3:00-4:00

Targets shoulders, chest, triceps, abs, back

Begin in full push-up position, palms on floor under shoulders and legs extended. Do one push-up, then carefully lift your left hand off the floor, extending your arm out to side. Holding here, lift your right foot off the floor. Lower hand and foot to floor. Do another push-up and repeat with opposite hand and foot. Continue, alternating sides.

5. Single-Leg Deadlift with Kick-Back

Minute: 4:00-5:00

Targets triceps, back, legs

Stand with feet hip-width apart, holding 5-pound dumbbells with elbows bent 90 degrees, hands close to your rib cage. Lift your left foot behind you and bend forward slowly from the hips as you straighten your arms, bringing them next to your hips. Return to starting position. Repeat for 30 seconds; switch sides and repeat.